Circus Show

3 Sets:
3 Rounds for Time:
10 Pullups
8 Dips
100m Run
*Rest 3:00 between sets


Today athletes will get to test their capacity on pullups and dips. Sets should be appropriate to quickly hit the reps all unbroken through at least the first two sets of three rounds. All rounds should be fast. Encourage them scale reps and use bands. Prep them well with stretching and activation. Encourage speed and pace over number and difficulty of reps.

0-10:00 Individual Warmup

2 rounds:

  • 10 Ring Rows
  • 5 Ring Throughs
  • 10 Lunges
  • 5 Wall Walks

10:00-18:00 Lat and Tricep Prep

  • Banded Shoulder Series
    • Band from upper pull-up bar
    • Arm across torso
    • Stretch across chest
    • Banded arm side leg back leaning into band to stretch Lat
  • Tricep Push Down with band (2 x 8)
  • Lat Pulldown with Band with PVC in band (2 x 5-8 depending on band)
    • step back from bar and pull with straight arms

18:00-21:00 Pull-Up Group Warm Up

  • Lat Press Down x 5
  • Lat Press and Relax x 5
  • Kip x 5
  • Kip and Pullup x 5

21:00-29:00 Final Review and Prep

  • Review Dips and go over any other workout details and questions
  • Athletes warm up movements on own
  • Encourage them to decide on rep count they want to follow

29:00-52:00 Circus Show

Pay particular attention to how hard these movements are for the athletes and scale them to thicker bands or less reps quickly.

52:00-60:00 Cooldown and scores

They can rollout upper back and hold a wallball overhead for deeper stretch.